Essentials:
A.
5 Sets
Dead Lifts x 5-7 reps
Tempo 5020
On the 2min Marks
REST 5min
B.
5 Sets
RDL to Mid Shin x 8 reps
Tempo 5020
On the 2min Mark
REST 5min
C.
4 sets For Time:
Hang Cleans x 10 reps
Burpees x 15 Reps
Rest 2min
Fitness:
A.
5 Sets
Dead Lifts x 3 reps
Tempo 5020
On the 2min Marks
REST 5min
B.
5 Sets
RDL to Mid Shin x 8 reps
Tempo 5020
On the 2min Mark
REST 5min
C.
4 sets For Time:
Clean & Jerks x 10 reps 115/75
Burpees x 20 Reps
Rest 2min
Performance:
A.
5 Sets
Clean Dead Lifts x 3 reps
On the 2min Marks
REST 5min
B.
5 Sets
Snatch Grip RDL to Mid Shin x 3 reps
Tempo 5020
On the 2min Mark
REST 5min
C.
4 sets For Time:
Clean & Jerks x 10 reps 115/75
Burpees x 25 Reps
Rest 2min